300317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30s Samson stretch each side

5 Push-ups

10 Cossack squats

5 Strict pull-ups

10m Alligator walk

3 Broad jumps

Fitness

FIT: Metcon (Time)

For time:

1000m Row as buy-in

-then-

4 Rounds

15 Back squats 60/40kg

20 Push-ups
If possible, do not use racks

Performance

Front Squat (3-3-3-3)

PERF: Metcon (Time)

3 Rounds for time:

21/18 cal Row

15 Pull-ups

9 Burpees

Extra Credit

STR: Clean and Jerk (2-2-2-2-2)

60, 65, 70, 75, 80%

SKILL: Metcon (No Measure)

3 Rounds (aim for unbroken sets)

6 Strict chest to bar pull-ups

6 Kipping (not butterfly) pull-ups

6 Bar muscle-ups

Rest 1:00 between sets.

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